This Week’s WODs – CrossFit Aspire

Monday, July 23rd
Every :60 sec x 5
Clean Pull + Hang Power Clean + Power Clean
Every :60 sec x 5
Power Clean

3 Rounds
5 Power Cleans 135/95lbs
5 Bar-hop Burpees
4 Power Cleans
4 Bar-hop Burpees
3 Power Cleans
3 Bar-hop Burpees
2 Power Cleans
2 Bar-hop Burpees
1 Power Clean
1 Bar-hop Burpees
– Rest 2:00 between rounds

Tuesday, July 24th
Bench Press 5

5 Rounds
10 Pull-ups
10 Thrusters (75/55)
30 Double-unders

Wednesday, July 25th
Back Squat 3

3 Rounds
21 Wallballs
400m Run
– Rx+ 4 Rounds & Unbroken Wallballs

Thursday, July 26th
Push Press 1RM

AMRAP in 12
10 Push Presses (115/80)
10 KB Swings (55/35)
10 Box Jumps (24”/20″)

Friday, July 27th
Every :75 x 12
Power Snatch + OHS + Snatch

25 – 20 – 15 – 10 – 5
Calorie Row
DB Snatches(45/25), alternating arms
Sit-ups

Saturday, July 28th
Front Squat 5

AMRAP in 15
5 CTB Pull-ups
10 Wallballs
15 KB Swings

Extra Credit

Gymnastic / Skill
5 Rounds
Max Strict HSPUs
Max Strict Ring Pull-ups
10 Pistols (5L/5R)

Endurance
Tabata SkiErg
– rest 2 min
Tabata Air Bike

Barbell
Every :30 x 20
1 Power Clean @ 70-75% of 1RM

Abs / Core
3 Rounds
7 Evil Wheels
14 Good Mornings (45/35)
:60 sec plank hold

Low Intensity WOD
4 Rounds
500m Row
400m Run
30 Sit-ups
20 Push-ups
1 min Rest

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